Bootcamp
Saturday, January 27th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Push Ups
5 Cal Row
5 Wall Balls
5 Burpee Box Jumps
5 Sit Ups
5 Push Ups
5 Cal Row
5 Wall Balls
5 Burpee Box Jumps
5 Sit Ups
WOD
Workout Format
In Pairs ~ 25 Minutes ~ Split Reps
Competitive
20 Push-Ups
6, 25M Farmer Carries (50/35)
20 Cal Row
20 Wall Balls (20/14)
10 Burpee Box Jumps (24”/20”)
40 Sit-Ups
6, 25M Farmer Carries (50/35)
20 Cal Row
20 Wall Balls (20/14)
10 Burpee Box Jumps (24”/20”)
40 Sit-Ups
Performance
20 Elevated Push-Ups
6, 25M Farmer Carries (50/35)
20 Cal Row
20 Wall Balls (20/14)
10 Burpee Box Set-Ups (24”/20”)
40 Sit-Ups
6, 25M Farmer Carries (50/35)
20 Cal Row
20 Wall Balls (20/14)
10 Burpee Box Set-Ups (24”/20”)
40 Sit-Ups
Lifestyle
20 Elevated Push-Ups
6, 25M Farmer Carries
20 Cal Row
20 Wall Balls
10 No Push-up Burpee Box Set-Ups
40 Sit-Ups
6, 25M Farmer Carries
20 Cal Row
20 Wall Balls
10 No Push-up Burpee Box Set-Ups
40 Sit-Ups